101 Workout Programs

Browse 101 training programs by goal, level, equipment and days per week. Day 1 of any program is free to run — no account needed.

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Every program

Push Pull Legs — Hypertrophy
Full Body Starter
Upper Lower — Strength Focus
Bodyweight Anywhere
Classic 5×5 Strength
Advanced Bodybuilding Split
Dumbbell Only Program
Classic PPL Hypertrophy
Beginner Full Body Strength
Upper Lower Strength & Hypertrophy
Bro Split: Chest & Triceps
Powerlifting Peaking Program
Powerlifting Raw Strength
Bodyweight Beginner Strength
Home Dumbbell & Bodyweight
Strength 5x5 Linear Progression
PPL Strength Powerbuilding
Upper Lower Intermediate
PPL Beginner Program
Full Body Dumbbell Only
Beginner Upper Lower 2x/Week
Bro Split: Chest, Back, Legs
Ice Cream Fitness 5×5
Powerbuilding Beginner Hybrid
Home Minimalist Strength
Strength Olympic Weightlifting Prep
Bodyweight Advanced Calisthenics
Classic PPL Intermediate
Full Body 3x/Week Total Body
Upper Lower Advanced Power & Hypertrophy
Chest & Back Specialization
Bro Split: Shoulders, Arms & Abs
Bodybuilding Intermediate Aesthetics
Bodyweight Intermediate Pull-Up Mastery
Home Workout Beginner Full Body
Martial Arts Conditioning
PPL Strength Volume
Upper Lower Beginner Simple
Couch to Gym (4-Week)
Powerlifting Sheiko-Style Peaking
Bodybuilding Beginner Full Body
PPL Fat Loss & Conditioning
Arm Specialization 4-Week
Upper Lower Volume Focus
Bro Split: Minimal Equipment
Powerlifting Beginner Template
Shoulder Specialization
5/3/1 Boring But Big
5/3/1 BBB Beefcake
Texas Method
Madcow 5×5
Sheiko #29 (Beginner)
Conjugate (Westside) Intro
GZCLP Advanced
Legs Specialization
KB Simple & Sinister
Kettlebell Fat Loss 4-Day
Cardio + Lift Hybrid
Dumbbell Only 3-Day
Dumbbell Only 5-Day Hypertrophy
Resistance Band Full Body
Pull-up Bar Only Plan
Hotel Room Workout (No Equipment)
Starting Strength Linear
StrongLifts 5×5 Refined
Speed & Agility 3-Day
CrossFit-Style WOD Week
Full Body Dumbbell Conditioning
Glute Focus 4-Day
Strength Hybrid Powerbuilding Intermediate
Full Body Strength & Endurance (Advanced)
Athletic Strength & Conditioning Hybrid
Full Body Strength & Volume
Full Body Hypertrophy 4-Day
Metcon Shred 5-Day
Bro Split: Arms & Shoulders
Basketball Conditioning Program
HIIT Fat Burner
Full Body Fat Loss Circuit
HIIT Fat Burner Circuit
HIIT Bodyweight Cardio
Football Pre-season Strength
HIIT Advanced Metabolic Circuit
Upper/Lower 5-Day Hybrid
Smolov Jr. Bench
Back Width & Thickness
PPL Arnold-Style 6-Day
Bro Split Classic 5-Day
Circuit Training Burn
EMOM Conditioning
Tabata 4-Week Shred
Lean Body Recomp 12-Week
Athletic Power 4-Day
Vertical Jump Program
Combat Athlete Conditioning
Posture & Mobility 3-Day
Functional Strength 50+
Pre/Postnatal Friendly Strength
Greyskull LP
Bodybuilding Classic Split (High Volume)
PPL Double Progression 6-Day